How do I go to sleep?

[Deroy]

For months now I have been having great trouble in dropping off to sleep, its just as if the light will not go out.

I have no special concerns or worries that could cause this, I am retired and have many interests and a happy family life, all spoilt by not being able to drop off.

At first I could cope just lying there but night after night was hard, obviously I did get some sleep but most times it would be around 3 or 4am.

And as time has passed my anxiety about dropping off has increased which in turn makes things worse.

GP prescribed zopiclone, which work fine and as time has passed I have tried to come off them, I sometimes go a week then back it all comes again, no sleep and I am so anxious that it is now effecting my daytime hours.

Followed GP's instructions no caffine, exercise, think positive but all to no avail.
Been seen by a CBT expert but all that seems a waste of time with me and it does not help me relax at all.

Have now spent a very unhappy Christmas, cannot get off to sleep, anxious in the latter part of the day worrying about going to bed, my tongue is white and feels like sandpaper,

Any suggestions please.

[HoneyLove]

Hi Deroy,

I sometimes have trouble sleeping too, its a frustrating one. Recently I've started using an app on my phone that has a sleep hypnosis on it and it never fails to get me to sleep.

The app is called I Can Make You Sleep, you'll have to pay for it but I've found it worth it.

If you don't want to use an app the same recording comes in a book & CD format called I Can Make You Sleep by Paul McKenna. The book might give you some helpful tips on improving sleep too.

[PanchoGoz]

Personally I found the best way to sleep was to tell myself that
I will lie here all night and stay awake as long as I possibly can.
I will also play mind games like counting to try to keep me awake. I'm usually out within half an hour! Reverse psychology. What makes the mind bored.
I agree sleep hypnosis is also good for many, I also tried Eddini on Youtube, his channel has many sleep hypnosises (?) on it. Also there are some audio sounds like rain or a trickling stream that you can play on loop for hours that could be helpful.
I'm not sure how you tongue comes into it though.
We don't specialise in sleep on this forum so you will have to search about a bit but I'm sure you will find an answer. Take care

[Fishmanpa]

Documentaries with a guy droning with an accent does it for me.... as well as reading Chronicles in the Bible ;)

Positive thoughts

[Leem]

I have sleep problems that I have conquered pretty well recently. I tell you how I do it. I do not think of anything, like a medative state and just listen to the cars on the road outside or anything else around me, but I do not judge them or make up stories about them. Clearing your mind and not 'listening' to your thoughts is key. Not sure if you have tried meditation, that has helped me tenfold.